Runner's and Triathlete's Web Digest - July 3, 2009
- A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES. The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and health issues. The opinions expressed in the articles referenced by the
Digest are the opinions of the writers and not necessarily those of the Runner's Web. Visit the Runner's Web at
http://www.runnersweb.com The site is updated multiple times daily. Check out our daily news, features, polls, trivia, bulletin
boards and more. General questions should be posted to one of our forums available from our FrontPage.
SUPPORT OUR ADVERTISERS: All of the revenue from our advertisers and affiliates goes to support clubs, athletes and clinics related
to multisport and Canadian Olympians.
1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Canada's Fastest Women's 5K
Emilie's Run is over for another year. Tara Quinn-Smith set a new course record of 16:15.7 beating the 16:29 set by Nicole Stevenson
364 women completed the race with 33 women running under 20:00
The 2010 race will be run on June 19th..
For more on the race visit the website at:
2. Cruise To Run -2010, THE ULTIMATE RUNNERS VACATION
January 24-31 www.cruisetorun.com
Registration is open for Cruise To Run 2010. If you are interested in going on THE ULTIMATE RUNNERS VACATION it would be wise to
book early as Cruise to Run sold out to in 2009.
As the organizers of Cruise to Run we have emphasized that we have put together runs that we are sure everyone will enjoy. But what
makes Cruise To Run special is the runners who attend. Over 300 runners together on a vacation doing what they love to do. How can
we go wrong?
The 2010 Cruise will leave San Juan Puerto Rico on the Caribbean Princess and visit St. Thomas, Tortola , Antigua, St. Lucia and
Barbados. The cruise will have something for everyone, a 5k race, prediction run, group runs, hash run and a challenging mountain
run. Also included are cocktail parties an organized swim guest speakers, meals, and much more.
The Caribbean Princess boasts casinos, restaurants, 24 hour buffet, 4 swimming pools, hot tubs, entertainment, fully equipped gym,
and movies under the stars all for your enjoyment.
The Cruise is meant for everyone to enjoy from the serious to recreational runner. Runs are a variety of distances and each run is
optional. With Cruise to run you will still have time to the beaches, snorkeling, shopping and everything else the Caribbean has to
Guest speakers include Runner's World CRO Bart Yasso, eleven time Ironman champion Lisa Bentley and marathon great Dick Beardsley.
For more information or to register visit www.cruisetorun.com
3. Road Runner Sports, the world's largest running store at:
4. Toronto Waterfront Marathon, September 27, 2009
5. Goodlife Fitness Toronto Marathon - October 18, 2009
Register before the end of this month for the Marathon, Half Marathon, or 5k and save $$. Fees increase March 1st!
6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
7. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.
8. iRun Magazine
More than a million Canadians are runners, making it this country's most popular recreational and fitness activity. Canadians run
for exercise and we run to raise money for important causes. We run alone and in groups. And every year, hundreds of thousands of us
participate in organized races, from fun runs to marathons, which are growing steadily.
Until now, Canadian runners haven't had our own running magazine. But now, there's iRun, providing a uniquely Canadian perspective
on the activity and the sport. Published six times a year, iRun educates, informs and inspires Canadian runners.
Mark Sutcliffe, Publisher and Editor
Mark has more than 20 years of experience in the Canadian media business. An avid runner, he has completed five marathons and 10
half-marathons. He writes a popular weekly column on running in the Ottawa Citizen and co-hosts The Running Show every week on The
Team 1200 radio. Mark is the former Executive Editor of the Ottawa Citizen and has also launched several publications, including the
Ottawa Business Journal, now in its second decade, and the Kitchissippi Times, a successful community newspaper in Ottawa. His
writing has appeared across the country in daily newspapers, and magazines like Macleans and Canadian Business.
Ray Zahab, Contributing Editor
Ray Zahab is Canada's most renowned ultramarathon runner. A former pack-a-day smoker, Ray transformed his life by becoming a
successful long-distance runner, winning some of the world's most challenging foot races. Beginning in November 2006, Ray and two
other runners ran across the Sahara Desert in 111 days, averaging 70 kilometres per day without a single day's rest. Ray is an
accomplished public speaker, writes regularly about running and coaches athletes striving to achieve their own goals.
iRun is Canada's highest-circulation and most popular running magazine. With a total distribution of 50,000 and more than 9,000
subscribers, iRun is leading the market in the rapidly growing and highly desirable demographic of Canadian runners.
iRun Magazine is a sponsor of Emilie's Run
9. Canadian Running Magazine: Subscribe at:
10. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires. Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.com/
11. Training Peaks
The Runner's Web has partnered with Training Peaks to provide online coaching from experts such as Hal Higdon, Joel Friel and Matt
Sign up at:
The Runner's Web is a member of Running USA, The National Professional Organization for the Running Industry.
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must first create a free Facebook account at www.facebook.com. Once you have your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing and training.
If anyone is looking for a web mail provider, you might wish to consider Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at: www.gmail.com
Race Directors: Advertise your event on the Runner's Web.
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You can also list your events for free in our Interactive Calendars and on our Marathons, Races and Triathlons pages.
NEW THIS WEEK:
Get 20% Off PLUS Free Shipping with Purchases of $50 or more at ChampionUSA.com! This offer is valid through July 4th!
The Runner's Web has partnered with Training Peaks to provide online coaching from experts such as Hal Higdon, Joel Friel and Matt
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS
ROAD RUNNER SPORTS
We have partnered with Road Runner Sports, the world's largest online running store, to provide a shopping portal. Check it out at:
We have partnered with Breaksweat TV to provide us with video content.
Simply Sports Media is part of a large group called Simply Media, which operates more than 25 digital TV channels, including 6 on
satellite and cable. Simply Media has developed and continues to expand on premium content for TV, web, mobile, captive Audience
Networks, and IPTV.
Breaksweat.tv was recently launched to provide instant access to premium video content covering outdoor sports. The innovative
online channel uses a system called, Brightcove to continually and seamlessly deliver content to its users, whilst providing
Breaksweat TV is not a user generated website, or a broadcasting channel; rather it is a platform used to host Breaksweat.tv's
independently produced video content, and content it obtains from key relationships in the outdoor sports industry. By applying this
strategy to supply content for its viewers, SnowZone.tv is able to showcase video content that is unique, high-quality, and
continuous filled with updated material.
For more information and to visit other existing channels in the Simply Media network, please visit:
* Sports Nutrition by Sheila Kealey. Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing Team and X-C
Ottawa. She has a Masters in Public Health and works in the field of nutritional epidemiology as a Research Associate with the
University of California, San Diego. Her column index is available at: http://www.runnersweb.com/running/SK_index.html
* Carmichael Training Systems Carmichael Training Systems was founded in 1999 by Chris Carmichael. From the beginning, the mission
of the company has been to improve the lives of individuals we work with through the application of proper and effective fitness and
competitive training techniques. Whether your focus is recreational, advanced, or you are a professional racer, the coaching
methodology employed by CTS will make you a better athlete. Check the latest monthly column from CTS at:
Carmichael Training Systems at:
* Peak Performance Online Peak Performance is a subscription-only newsletter for athletes, featuring the latest research from the
sports science world. We cover the whole range of sports, from running and rowing to cycling and swimming, and each issue is packed
full of exclusive information for anyone who's serious about sport. It's published 16 times a year, including four special reports,
by Electric Word plc. Peak Performance is not available in the shops - only our subscribers are able to access the valuable
information we publish.
Check out our article archive from Peak Performance Online at:
Visit the PPO site at: Peak Performance Online:
* Peak Running Performance Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1 Running Publication by
Road Runner Sports (Worlds Largest Running Store) , Peak Running caters to the serious / dedicated runner. Delivering world class
running advice are some of running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach), Scott Tinley (2 Time
Ironman Champ) Steve Scott (3 Time Olympian) and many more. This bi-monthly newsletter has been around for over 13 years, and in the
past two it has been awarded the "Golden Shoe Award" in recognition of it's outstanding achievements.
Check out the Peak Running article index at:
* Running Research News: RRN's free, weekly, training update provides subscribers with the most-current, practical, scientifically
based information about training, sports nutrition, injury prevention, and injury rehabilitation. The purpose of this weekly e-zine
is to improve subscribers' training quality and to help them train in an injury-free manner. Running Research News also publishes a
complete, 12-page, electronic newsletter 10 times a year (one-year subscriptions are $35); to learn more about Running Research
News, please see the Online Article Index and "About Running Research News" sections below or go to RRNews.com. Check out the
article index at: http://www.runnersweb.com/running/RRN_index.html
THIS WEEK'S PERSONAL POSTINGS/RELEASES: We will only post notes here regarding running and triathlon topics of interest to the
community. We have NO personal postings this week.
THIS WEEK'S DIGEST ARTICLE INDEX:
1. Toolbox: Metabolic Fatigue
2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes
3. Pistorius research implications
Mix and match until you find similarities: Oscar Pistorius research evaluated.
4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles
5. Dave Scott-Thomas Interview
6. A 3,000-Mile Triumph, Spurred on by Diabetes
7. What Is Fatigue?
8. VO2Max Newsletter - The monthly newsletter of RunCoachJason.com
9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be too much for the body to repair, potentially ending a
player's season or even career.
10. Eating to Fuel Exercise
11. Dr. Gabe Mirkin's Fitness and Health E-Zine
12. Hamstring Stretches to help the Lower Back
13. This Week in Running
14. 10 Tips For Your Recovery Day
15. Digest Briefs
RUNNER'S WEB WEEKLY POLL:
"Are you following the Tour de France?"
You can access the poll from our FrontPage ( http://www.runnersweb.com) as well as checking the results of previous polls.
LAST WEEK'S POLL RESULTS:
How will Lance Armstrong do in this summer's Tour de France?
Answers Percent Votes
1 First 18%
2 Top Three 0%
3 Top Ten 36%
4 Top Twenty-Five 9%
5 In the Peleton 36%
FIVE STAR SITE OF THE MONTH: We Are Triathlon
The dedicated triathlon website that gives you the inside track on the sport, whether you're a seasoned Ironman or limbering up for
your first race. We've got top tips from the pros, the latest interviews, news, blogs and forums, all within a supportive community
to get behind you in your next event.
Check it out at:
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
BOOK/VIDEO/MOVIE OF THE MONTH: On the Wings of Mercury: The Lorraine Moller Story (Paperback)
By Lorraine Moller
LORRAINE MOLLER is one of New Zealand's greatest women distance runners. Four times an Olympic contender, winner of three Avon
Women's Marathons, winner of the Boston Marathon, three times the winner of the Osaka international Ladies' Marathon, and a
Commonwealth Games medallist, she is indeed a living legend of the running world.
After a childhood plagued with illness, Lorraine, the teenager, began running barefoot with her father near her home in Putaruru.
She went on to win a bronze medal in the marathon at the 1992 Barcelona Summer Olympic Games at the age of 37. She traces her
development as a world-class competitor during a time when women's distance running was just hitting its stride. A longtime battler
for equality and professionalism in distance running, Lorraine is upfront about her battles with officialdom, her struggles with
relationships, and the inner demons she strove to conquer.
With the roman god Mercury as her guide, Lorraine's adventures in her pursuit of Olympic gold underscores an intense inner journey
of self-examination and personal transformation. Here is a candid, personal story of an extraordinary life: spirited, intelligent,
insightful, and highly entertaining.
Buy the book from Amazon at:
The book is also available at: http://www.lorrainemoller.com
For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and http://www.runnersweb.com/running/amazon.html
THIS WEEK'S FEATURES:
1. Toolbox: Metabolic Fatigue:
Every cyclist loves to eat, and half of the fun of cycling is in having a built-in excuse to eat in large quantities. What we put
into our bodies before and during our rides, however, can have a direct impact on our performance and exercise capacity. The topic
of sports nutrition is immense, but we'll start with a primer on fuel utilization during exercise and the importance of
One of the things I really focus on with my exercise physiology class is the incredible efficiency of the body, with efficiency
defined very broadly. With respect to the metabolic and fuel delivery system, the human is an omnivore that can eat and digest
almost anything and convert it into fuel for exercise. Compare that to the koala bear and its reliance on eucalyptus leaves, or my
older son's reliance on meat and aversion to any vegetables or fruits!
But just because we can process a wide range of foodstuffs doesn't give us an excuse to rely on Pop Tarts and Twinkies for our diet.
It remains important to eat a wide range of quality, nutrient-dense foods that provide vitamins and minerals in addition to
calories. But we will leave that for another day.
Carping about Carbs
The mass public has been accused of having the attention span of a flea and the instant gratification needs of an infant. One only
needs to scan through the pages of any lifestyle magazine to see the wide range of products promising instant weight loss or instant
fitness, most without the need to do more than popping a pill or a six-minute exercise program.
The cycling world is no different, unfortunately. The fundamental basics of building fitness (building base, progressive increase in
workload/intensity, balancing training stress and recovery) have been laid out and known for quite some time now, yet we remain
bombarded with "Climb like a helium balloon in two weeks" training programs or ads to pimp our ride down to the 6.8 kg limit rather
than reducing the spare tire around our middle.
More...from Pez Cycling at:
2. Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes:
One 55 year old competitive male master's athlete in our practice presented for years complaining of nighttime muscle cramps, with a
standard work-up being unrevealing. We tried stretching, hydrating, adding electrolytes, and changing training schedules, but
nothing helped. Last year he was asked to describe his symptoms in more detail. He said his legs felt very uncomfortable, at times
painful, at times like an electric current ran through his legs whenever he was resting. This would occur at work or in bed. He
would have to get up and move around or stretch to relieve the pain. Frequently, in the middle of the night, he would experience
these leg sensations and need to get out of bed and stretch or do some simple exercises to relieve the pain.
Muscle cramps - part of every athlete's life - are involuntary, painful muscle contractions that are only relieved with stretching.
The likelihood of developing muscle cramps varies from individual to individual. Some risk factors for muscle cramps include
exercise beyond what is accustomed (either higher intensity or longer duration), old age, high body weight, family history of muscle
cramps, and inadequate stretching (Schwellnus, 2003). Dehydration and electrolyte deficiencies such as calcium, potassium, sodium,
magnesium and zinc have not been consistently shown to increase risk for cramping.
The causes of muscle cramps
The ultimate cause of muscle cramps is unknown, but a current accepted theory is muscle fatigue. Muscles have nerves that can either
stimulate or inhibit muscle contractions. The signals that inhibit muscle contractions are just as important to performance and
injury prevention as the signals that activate them. When muscles fatigue, the inhibitory signals protect the muscles from muscle
strain injuries by blocking ongoing contractions.
More...from TriTraining.ca at:
3. Pistorius research implications: Mix and match until you find similarities: Oscar Pistorius research evaluated.
It's taken me a couple days longer than I would have thought to get around to this post, analysing the recently published research
that was responsible for the CAS' decision to clear Oscar Pistorius to compete against able-bodied athletes.
There are a couple of reasons for this - one is the ubiquitous work excuse. But it's also proven very difficult to sift through the
paper and find anything to say that hasn't already been said dozens of times before. I almost decided to simply post up links to all
the articles I've written on the subject in the last 18 months, because this latest "revelatory" paper does little to dispel any of
those arguments, and does not, in my opinion, introduce many new points to the debate. What it does do is so fraught with method
questions that I am not sure what I believe, and the difficult part was sifting through the paper to understand how comparisons
between Pistorius and the able-bodied runners had been made.
I also struggled whether to do this as one post or to break it up into a few. Eventually, I decided on one, mostly because later
this week, I have another post planned and didn't want to interrupt this one. The result, unfortunately, is a long post (sorry). But
if it helps, it's divided into three sections, so you can select to read it in parts if you wish:
1. Broad thoughts on the methods - key implications, problems and questions
2. The results - what was found and what it means
3. A wrap-up - the "collective" evidence
More...from the Science of Sport at:
4. Travel Tip - Flying With Your Bike .By Blue Competition Cycles:
Flying to a race with a bike has never been an easy prospect, but recently things seemed to have become tougher and more expensive
than ever. Airlines have declared war on anyone traveling with their bike by charging excess weight and baggage fees that can
sometimes exceed the price of your ticket.
Experienced racers have learned that flying with your bike packed in a soft-sided bag is your best shot at avoiding some of these
outrageous fees. Soft cases are smaller and much lighter than the traditional hard shell case, giving you a better shot at getting
checked-in without having to fork over large sums of cash.
Regardless of which case you decide to use going to your next event, you should always follow the manufacturer's instructions on
packing your bike to help insure it arrives unscathed. Additionally, here are some tips from the pros on how to get your bike to the
races as safely and cheaply as possible:
More...from USA Triathlon at:
5. Dave Scott-Thomas Interview:
Dave Scott-Thomas is the head coach of cross-country and track and field at the University of Guelph in Ontario, Canada. He is also
the coach of the National Endurance Centre at Guelph, working with one of the strongest groups of National Team athletes in Canada.
Indeed, two of his athletes ran in the 2008 Beijing Olympics, Taylor Milne and Eric Gillis, with a third, Reid Coolsaet just missing
out due to injury. Dave is the winner of numerous Provincial and National coaching awards in Canada following the incredible success
he has had with both his collegiate and post-collegiate runners. In the past eight years, he has established the varsity program at
Guelph as the premier distance program for men and women in Canada. Dave has also been a team coach for Canada at a number of global
events including the World Student Games, the World Cross-Country Championships and the World Track and Field Championships.
In this fascinating interview, Dave outlines the vision he brought to Guelph ten years ago to begin a University and Club program
that could work in partnership to develop international class athletes. Many people thought Dave was dreaming, but his results now
prove otherwise. So, how did he do it? Besides a dedication to the "science" of coaching and the development of a sound training
philosophy, Dave was able to establish a strong culture of success, trust and communication through his well-thought out vision of
leadership. As a result, he was able to foster a number of positive and productive relationships, not just with his athletes, but
with administrators, sponsors and members of the Guelph community. For coaches looking for advice and inspiration on how to build a
program and lead effectively, this interview offers example after example of how to do just that.
Click here to access this interview via our Media On Demand system:
6. A 3,000-Mile Triumph, Spurred on by Diabetes:
Last week, a team of eight cyclists completed the coast-to-coast bike marathon called the Race Across America in record time. It was
quite an achievement under any circumstances, but what made it extraordinary was something all eight of them had in common: Type 1
Type 1, sometimes called juvenile diabetes, poses special challenges for athletes. A person with Type 1 can't produce insulin and
must take regular injections to control blood sugar. But exercise can also lead to precipitous, even deadly, drops in blood sugar.
(Type 2 diabetes, by far the more common form of the disease, typically develops later in life, often linked to poor eating habits
and weight gain; exercise is often prescribed as a way to keep blood sugar low.)
The accomplishments of the cyclists, who have a corporate sponsor and ride as Team Type 1, have become a source of inspiration for
the estimated three million Americans with Type 1 diabetes, and especially for worried parents confronting a diagnosis of the
disease in their children.
But the victory also offers lessons for the rest of us, underlining the benefits of daily vigilance when it comes to health. Because
people with Type 1 produce no insulin, they cannot survive without injecting it before each meal, and they must wear a monitor or
test their blood several times a day to check their glucose levels. Meals, snacks, exercise and medication are carefully balanced.
This meticulous regimen is necessary to prevent diabetes complications, which can include kidney failure, blindness and death. But
closely controlling blood sugar can also result in an enviable level of weight management and overall health.
More...from the NY Times at:
7. What Is Fatigue?
C 2006 by Joe Friel
Fatigue during exercise is not as simple as it seems on the surface. The cause varies with the intensity and duration of exercise.
In a twenty minute event in which you are working in Zone 5b you fatigue for a different reason than if doing a ten hour event with
heart rate in Zone 2. There are several causes of fatigue. Other than overheating and dehydration that can slow or stop your
exercise, there are at least four, common physiological causes of fatigue during endurance events generally accepted by sports
Increasing Body Acidity
Hydrogen ions accumulate in and around the hard working muscles. Such fatigue is common in steadystate events lasting less than one
hour and in the highest intensity moments in variably paced events when heart rate is in Zones 5a, 5b or 5c. It is marked by heavy,
labored breathing and a burning sensation in the working limbs (legs or arms). There is a feeling that you are "redlined." Workouts
done in Zone 5 prepare the body for this kind of fatigue by producing buffers to offset the acid and by removing the hydrogen ions
from the body.
Depletion of Muscle Glycogen
This is the body's storage form of carbohydrate. Glycogen is a limited fuel source. Your body only has enough stored for about 90 to
120 minutes of intense exercise. If you don't replace it by using a sports drink or something similar in events lasting longer than
about an hour then you will begin to feel tired and heavy and find it difficult to continue. There will be an overwhelming desire to
stop moving. Many sports refer to this sensation as "bonking."
More...from the Training Bible at:
8. VO2max Newsletter - The monthly newsletter of RunCoachJason.com:
** Mileage vs. Time?
(excerpted from Karp, J.R. Training by Time. Running Times. June, 2009.)
As runners, we tend to think a lot about mileage. Indeed, it's the number of miles we run each week that often defines our status
as runners. The more miles we run, the more we're validated. However, the amount of time spent running is more important than the
number of miles since it's the duration of effort (time spent running) that our bodies' sense. A faster runner will cover the same
amount of distance in less time than a slower runner or, to put it another way, will cover more miles in the same amount of time.
The slower runner may be running fewer miles, but the time spent running--and therefore the stimulus for adaptation--is the same.
Endurance is improved not by running a specific distance, but by running for a specific amount of time. The duration of effort is
one of the key factors that arouse the biological signal to elicit adaptations that will ultimately lead to improvements in your
running performance. Focusing on time rather than on distance is a better method for equating the amount of stress between runners
of different abilities. Your legs have no comprehension of what a mile is; they only know how hard they're working and how long
they're working. Effort over time.
For interval workouts, a slower runner should not attempt the same number of repetitions of the same distance as a faster runner,
otherwise he or she will experience more stress because he or she will be spending more time running at the same relative intensity.
In an effort to equate the stress of interval workouts between runners of different abilities, I have developed a hierarchy of
(1) Decrease the length of each work period for slower runners (or increase the length of each work period for faster runners) to
make the duration of each work period the same between runners.
(2) Decrease the number of repetitions for slower runners (or increase the number of repetitions for faster runners) to make the
total time spent running at a specific intensity the same.
(3) Increase the duration of the recovery period for slower runners (or decrease the duration of the recovery period for faster
runners) to make the work-to-rest ratio the same.
** Nutrition Tips
I admit, my nutrition isn't always the best. With my chocolate binges and sugar cereal breakfasts, my diet could use a major
overhaul. So, this month we have some nutrition tips from Brooke Joanna Benlifer, R.D., a registered dietician in San Diego,
California who does long-distance and in-person nutrition coaching.
1. For less sugar, more fiber, and a hefty calorie savings, buy fresh or frozen fruits and vegetables rather than juice.
2. In general, foods with bulk that contain a lot of water (e.g., soups, salads, oatmeal, melon) are more satisfying than foods that
are "dehydrated" like bars, breads, etc.
3. Include a banana and cinnamon (for the same number of calories as in just two tablespoons of brown sugar) in your oatmeal for
better glycemic control, more satiety, a few grams of fiber, and some potassium.
4. Use vegetables to bulk up your meals. Take a frozen meal or your own lunch or dinner and pair it with lots of veggies (1/2 to 1
pound of frozen veggies or a large salad).
5. Including some protein with every snack and meal helps keep insulin levels low and your blood sugar on an even keel. Examples
include: adding nuts to cereal, cottage cheese with fruit, topping a pear with a slice of cheese, having an apple with almond
butter, and crackers with salmon.
Want to know more? Go to Brooke's website at http://www.brookejoannanutrition.com.
To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com
9. How Do Stress Fractures Develop?
When athletes put great stress on their bodies, the damage to bones may be too much for the body to repair, potentially ending a
player's season or even career.
Considering the forces involved in many sports, it's no surprise that professional athletes sustain serious injuries to their
muscles, ligaments, tendons and bones. A spate of bone fracture-related injuries seems to be dogging professional teams this year.
The Houston Rockets of the National Basketball Association lost seven-time all-star Tracy McGrady to season-ending microfracture
surgery in February. And on Monday, Rocket's team physician Tom Clanton announced in the Houston Chronicle that all-star center Yao
Ming's fractured foot, which he sustained in a play-off game against the Los Angeles Lakers in May, has worsened over time and may
end his career. The possibility that New York Mets centerfielder Carlos Beltran might have a microfractured knee turned fans and
fantasy baseball owners into nervous wrecks. Such an injury ended the career of NBA star Jamal Mashburn.
So how do these fractures develop? And why can they have such impact on athletes' careers, in some cases forcing players into early
retirement? To find out, we turned to Howard Palamarchuk, a former Olympic-class race walker who is the director of sports medicine
at Temple University School of Podiatric Medicine.
What is a stress fracture, and how does it develop?
It's actually a very small, microscopic fracture that occurs in the outside portion of a bone called the cortex. A bone that is
constantly under stress will eventually weaken or give. The body keeps up with these stresses by generating osteoblasts, cells that
make bones. At the same time there are osteoclasts-cells that take away older diseased or broken bone, or bone that is worn out.
You have a balance between osteoblastic activity and osteoclastic activity. Eventually osteoclastic activity wins out, and that is
literally the breaking point.
More...from Scientific American at:
10. Eating to Fuel Exercise:
No matter what kind of exercise you do - whether it's a run, gym workout or bike ride - you need food and water to fuel the effort
and help you recover.
But what's the best time to eat before and after exercise? Should we sip water or gulp it during a workout? For answers, I spoke
with Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a certified specialist in sports
dietetics. She's also the author of a new book, "Sports Nutrition for Coaches" (Human Kinetics Publishers, July 2009). Here's our
Q: How important is the timing and type of food and fluid when it comes to exercise?
A: I take the approach of thinking of food as part of your equipment. People are not going to run well with one running shoe or ride
with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you
think of it this way, you usually have a better outcome when you're physically active.
Q: What's the most common mistake you see new exercisers make when it comes to food?
A: There are two common mistakes. Often somebody is not having anything before exercise, and then the problem is you're not putting
fuel into your body. You'll be more tired and weaker, and you're not going to be as fast.
The second issue is someone eats too much. They don't want to have a problem, so they load up with food, and then their stomach is
too full. It's really a fine line for getting it right.
More...from the NY Times at:
11. Dr. Gabe Mirkin's Fitness and Health E-Zine:
** Vigorous Exercise Protects Your Heart
This week, Norwegian researchers reported their findings that high intensity interval training maximally improves every conceivable
measure of heart function and heart strength. It also helps to prevent both the pre-diabetic metabolic syndrome and the heart
damage it causes (Exercise and Sports Sciences Reviews, July 2009).
This is more evidence that older people who compete in vigorous sports, such as biking and running, live longer and suffer less
disease than people who exercise at a more casual pace.
The most intense exercise includes interval training: running or cycling very fast to become severely short of breath, then resting
and repeating these almost maximum efforts several times in the same workout. Controlled interval training is now a treatment for
heart failure. High-intensity interval training raises the good HDL cholesterol far more than less intense exercise (Journal of
Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial subject, but these new results concur with many earlier studies. Intense
exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and reducing belly fat (Medicine & Science in Sports & Exercise [MSSE],
November 2008). Vigorous exercise protects obese people from heart attacks and prolongs their lives, even if they don't lose
weight (MSSE, October 2006). Intense exercise is more effective in preventing heart attacks than less intense exercise done more
frequently (MSSE, July 1997). Death rate from cardiovascular disease is lowered by high intensity activities such as jogging,
swimming, hiking, tennis and climbing stairs, but not by lower intensity activities such as walking, bowling, sailing, golf and
dancing (Heart, May 2003). Paul Thompson, of the University of California at Berkeley, showed that the faster aged runners run, the
lower their blood pressure, cholesterol, and blood sugar levels (Medicine and Science in Sports and Exercise,
** Slow Heart Rate Good
A slow pulse rate in athletes usually means a strong heart, but in non-athletes, it can mean heart damage.
Athletes often have pulse rates below 60 because their hearts are strong enough to pump large amounts of blood with each beat and
therefore don't have to beat as often.
But non-athletes with slow heart rates often have damage to their electric conduction system. An electric impulse starts in the
upper part of the heart and travels along nerves down the heart, causing the heart to contract and squeeze blood from its chambers
to your body. If the nerves in the heart are damaged, electric impulses can be blocked and the heart can miss beats. This is called
heart block and is a sign of heart damage. If you are an athlete with a slow heart rate, you are probably healthy, but if you do not
exercise and have a pulse rate below 60, check with your doctor.
** Exercise for Osteoarthritis
When you complain that your knees hurt, your doctor tries to find a cause. If he finds nothing, he tells you that you have
We don't have the foggiest idea what causes osteoarthritis and no effective treatment except pain medicines. A study from the
Medical College of Georgia shows that strengthening leg muscles helps to control pain in osteoarthritic knees. Isometric and
range-of-motion strength programs help to control pain and increase range of motion in people who have osteoarthritis. The patients
had less pain on moving their knees and were able to perform motor tasks faster.
The knee is two bones held together by four bands called ligaments. The ends of bones are protected by thick gristle called
cartilage. Osteoarthritis damages cartilage so it does not fit properly, making the knees unstable. Strengthening the muscles around
the joint stabilizes the knee to allow less movement at the joint, increasing function and decreasing pain.
More on treatment of arthritis; exercises for arthritis
The effect of dynamic versus isometric resistance training on pain and functioning among adults with osteoarthritis of the knee.
Archives of Physical Medicine and Rehabilitation, 2002, Vol 83, Iss 9, pp 1187-1195. R Topp, S Woolley, J Hornyak, S Khuder, B
Kahaleh. Topp R, Med Coll Georgia, Sch Nursing, 977 St Sebastian Way, Augusta,GA 30912 USA.
From Dr. Mirkin's e_zine at:
12. Hamstring Stretches to help the Lower Back:
Effective hamstring stretches and hamstring injury treatment is vital to the overall health and condition of the lower back muscles
and to relieving lower back pain.
The lower part of the spine, or the lumbar region, is the region where most people experience back pain. This part of the back
carries the weight of the body and the muscles are prone to strain.
Hamstring & Spine Anatomy
The diagram to the right (see link below) illustrates the vertebrae of the spine. Notice the 'S' shape of the spine, which I refer
The lower back is acted upon by any of the muscles connected to the lower torso. For example, the abdominal muscles play a leading
part in keeping the lower spine straight and any back exercise program must strengthen the abdominals.
The subject of this article, however, is stretching the back of the legs, or hamstring muscles, and how that helps prevent or help
treat lower back pain.
It might not seem obviously necessary to stretch your legs in order to help your back, but let me explain why this is so.
The hamstring group of muscles, located at the back of the upper leg, are actually a group of three separate muscles. The top of
these muscles are attached to the lower part of the pelvis, and the bottom of the hamstring muscles are attached to the lower leg
bone just below the knee joint. The technical or anatomical names for the three hamstring muscles are semimembranosus,
semitendinosus and biceps femoris.
More...from the stretching Handbook at:
13. This Week in Running:
10 Years Ago- Libby Johnson-Hickman won the USA 10,000m title over Anne-Marie Lauck and Deena
Drossin-Kastor, clocking 31:41.33 to 31:43.50 and 32:00.72 respectively. Adam
Goucher won the 5000m title in 13:25.59, defeating Robert Kennedy and Dan Browne
who clocked in at 13:26.85 and 13:36.64 respectively. Alan Culpepper won the
men's 10,000m in 28:22.46, leading Brad Hauser and Abdihakim Abdirahman who finished
in 28:24.32 and 28:28.26 respectively. And finally, Regina Jacobs won the women's
5000m title with a 15:24.80. Cheri Kenah and Elva Dryer rounded out the top three
with 15:26.60 and 15:27.26 respectively. The venue was Eugene OR/USA, as it was
again for 2009.
20 Years Ago- Lynn Williams (CAN) won the L'Eggs Mini-Marathon (NY/USA) 10K, defeating Yekaterina
Khramenkova (BLR) by 14 seconds, 32:09 to 32:23. Aurora Cunha (POR) was 3rd in
32:28 while Judi St Hilaire was the first USA with 33:07 in 4th.
30 Years Ago- Herb Lindsay (USA) won the Cascade Run-Off (OR/USA) 15K in 44:17. Hiroshi Yuge (JPN)
was 2nd in 44:28 while Kirk Pfeffer (USA) was 3rd in 44:44. Joan Benoit-Samuelson
(USA) won the women's race in 51:27.5 with Cathie Twomey (USA) and Jody Parker (USA)
following in 53:25 and 53:36 respectively.
40 Years Ago- Jack Bacheler won the USA 6 mile title with a 28:12.2. Juan Martinez (MEX) was 2nd
in 28:12.6 while Ken Moore (USA) was 3rd in 28:46.4. Olympic marathon gold medalist-
to-be Frank Shorter (USA) was 4th in 28:52.0.
50 Years Ago- Stanislaw Ozog (POL) defeated a pair of Soviets at the Soviet Union vs Poland
meeting held in Warsaw POL. His time was 29:36.6, well ahead of Nikolay Pudov at
30:08.6 and Yevgeniy Zhukov at 30:23.6. Soviet Pyotr Bolitnikov returned the favor
by winning the 5000m in 13:57.4 with Poles Kazimierz Zimny and Marian Jochman taking
2-3 with 14:01.4 and 14:01.8 respectively.
60 Years Ago- Fred Wilt won the USA 5000m title over steepler Horace Ashenfelter, 14:49.3 to 14:56.0.
70 Years Ago- Pat Dengis (USA) defeated Don Heinicke (USA) by 14 minutes at a marathon in Baltimore
MD/USA. Dengis finished in 2:44:30.8 with Heinicke at 2:58:30.
From The Analytical Distance Runner, the newsletter for the Association of Road Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events. The ARRS has a website at http://www.arrs.net.
14. 10 Tips For Your Recovery Day:
By LifeSport Coaches Paul Regensburg & Lance Watson
Every good triathlon training program will have at least one or two rest days per week to allow you to recover. Many triathlete's
are overachievers with very active personalities and are often chronic multi-taskers. This can often lead to a feeling of guilt
when not training or being active. This is further complicated by the sheer time that is required to train for multi-sport placing a
squeeze on time for other life activities including work, family, house work, etc.
When we see a triathlete that never takes a day off it is usually not too long until the athlete finds themselves over-trained,
injured, sick, or just plain burned out. So, now that you have decided to take the recovery day or two, what to do? Maybe you
should play soccer or go hiking. No! A recovery day is for the body to rest not to cross train! Take it easy, relax, and
Your body only gets faster and stronger when you recover!
Here are some suggestions on what to do on your recovery day.
1. Sit on the couch with your feet elevated - the couch is a good thing! Elevation assists the lymphatic system to drain
inflammation. Watch movies or play video games.
More...from LifeSport at:
15. Digest Briefs:
** R.A.C.E. Formula for Hydration .By Gatorade Sports Science Institute
To help triathletes stay properly hydrated leading up to and throughout race day, the Gatorade Sports Science Institute recommends
utilizing the R.A.C.E. formula for hydration:
.Replace Fluid Losses. It's important for athletes to minimize dehydration (weight loss during exercise). Triathletes should try to
prevent a loss of more than 1% to 2% of their body weight (e.g., a 150-lb athlete should not lose more than 1.5 to 3 pounds per
race). By weighing yourself before and after training runs under various environmental conditions, you can develop a good sense of
your fluid replacement needs on race day and make adjustments based on the weather that day.
.Avoid Over-Drinking. Over-drinking (weight gain during exercise) can increase the risk of hyponatremia, a rare but dangerous
condition that has been associated with excessive fluid intake and to some extent the loss of sodium in the sweat.1 While the sodium
in Gatorade can reduce the risk of hyponatremia during the marathon, the risk still exists if too much of any fluid is consumed.
Replace fluids based on weight loss, not guessing.
.Check Your Urine. If it's light yellow (like lemonade) that's usually a sign of good hydration. Crystal-clear urine often indicates
over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink
.Eat a Salty Diet. If you are a heavy sweater or if you finish workouts with your skin and clothes caked with white residue, your
diet should contain enough salt to replace those losses. Salting your food to taste is encouraged; during training runs and on race
day, favor salty carbohydrate snacks and sports drinks over water to help replace the sodium lost in sweat.
1 Montain, S, SN Cheuvront, and MN Sawka. Exercise associated hyponatremia: quantitative analysis to understand the aetiology. Br J
Sports Med 40:98-106, 2006.
Gatorade is a gold partner of USA Triathlon. For more information go to www.enduranceformula.com
** Mid-Season Transition by Coach Jim Vance
Athletes are nearing the mid-point of their season, and it is common to have a high-priority race at this time, which will require a
peak and taper. With such a big event happening, it is important to give the mind and body a brief break afterward. This downtime is
commonly referred to as a "transition" period, because athletes transition from a peak, to the next phase of training.
The length and specifics of this transition will vary based on the fatigue brought about the event. If it is a long or
ultra-endurance, then a longer, more relaxed break from training is required.
Athletes should engage in activities which are enjoyable, but are not necessarily structured, or even the same sport they have been
training. This allows the body to recover and makes the return to training easier; especially if there have been any injuries the
athlete has had to deal with in the lead-up to the peak.
Another benefit which is often overlooked is the mental recharge athletes can get from this downtime. It provides an opportunity for
athletes to focus on things which may have been put on the backburner, such as family time or even household projects.
Take advantage of the opportunity to get healthy and recharge, to make the second half of the season even better than the first!
Best of luck!
TrainingBible Coaching, Questions or comments can be sent to mailto:jvance@.... You can also follow his writings and
training advice at his coaching blog, www.CoachVance.blogspot.com
THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites available from our FrontPage (www.runnersweb.com)
July 3, 2009:
ExxonMobil Bislett Games - Oslo, Norway
July 4-26, 2009:
Tour de France
July 4, 2009:
Atlanta Journal-Constitution Peachtree Road Race 10K - Atlanta, GA
USA Men's Championship
Free to Run 4 Miles on the 4th - St. Paul, MN
Freedom Mile - Mammoth Lakes, CA
Watermelon 5K - Winter Park, FL
July 5, 2009:
Gold Coast Airport Marathon - Southport, Australia
Ironman Austria - Klagenfurt, Austria
August 15-23, 2009:
World Athletics Championships - Berlin, Germany
For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
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Have a good week of training and/or racing.
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The Stretching Handbook:
The Stretching Video in a DVD version. With the DVD version you're able to use the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
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